10 tips to prevent putting your health at risk during a race

  • Whether you want to run a 10k, a marathon or a 135k, it is important to follow a few health rules to avoid putting your life in danger!
  • Did you sign up for your first race and now you're not sure where to start?
  • Are you wondering what you should do to stay safe during the race?
  • Would you like to know mistakes to avoid?
  • Then this article is for you! Here are some tips to put into practice BEFORE, DURING and AFTER the race.

1. Do not smoke.

For smokers (even occasional smokers) it is essential to have a cardiological check-up before you start running.

2. Train regularly

Set up a progressive training and respect it.



3. Rest before the race

Rest is part of the training. Keep a regular sleep schedule. On the last days before a race, you should avoid training.

- For a 10km: Start training at least 1 month before the race. 1-hour sessions. 2 or 3 times a week.
- For a half marathon: Start training at least 2 months before the race. 1-hour sessions. 2 or 3 times a week.
- For a marathon: Start training at least 3 months before the race. 1-hour sessions 2 times a week + 1 session of progressively longer duration (but that should not exceed 2 hours and a half).

4. Listen to your needs

During the race, drink enough water to quench your thirst and eat salty food when you feel the need. Hyperhydration does not improve performance, recovery or avoiding cramps.

5. No self-medication

Never take anti-inflammatories sold over-the-counter such as "Ibuprofen, Ketoprofen, Advil, Profenid". Within the recommended posology, only paracetamol should be taken in case of pain.

6. Regulate your effort

Do not decide on a target pace if you it is your first run.

7. Adapt to the situation

Nausea and diarrhea mean you must slow down and adapt your speed. The effort is too intense, or your body is not trained enough.

8. Massage and stretching

It will help to recover from muscle fatigue. Massage and stretching allow to soften and relax the muscles, reducing aching and pains.

9. Listen to your body

Keep listening to your body even after the race. If you pay attention to your body’s cues, recovery will be much faster.

10. Make an assessment

Think how to improve your training for the next race. A simple osteoarticular pain (tendinitis) is the sign of an inadequate training.

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